Protein Calculator
Calculate your individual protein needs
Your result
Enter your weight to calculate your protein needs.
Recommended daily protein intake
—–—g
per day
Per meal (3 meals)
—g
Grams per kg body weight
— g/kg
Calculate protein gap
Why different target values?
Depending on the goal, sports science recommends different protein amounts:
| Goal | Recommendation | Scientific basis |
|---|---|---|
| Build muscle | Upper end of range | Maximum muscle protein synthesis (Morton et al., 2018) |
| Fat loss | Middle of range | Muscle preservation in deficit (Mettler et al., 2010; Helms et al., 2014) |
| Maintain weight | Lower end of range | Nitrogen balance & maintenance needs (ISSN, 2017) |
The protein gap is calculated based on your chosen goal.
Protein sources compared (per 100g)
| Source | Protein | Fibre | Amino acids |
|---|---|---|---|
| Bunaroba Protein Powder | 54g | 12g | Complete* |
| Chicken breast | 31g | 0g | Complete |
| Salmon | 20g | 0g | Complete |
| Eggs | 13g | 0g | Complete |
| Greek yoghurt | 10g | 0g | Complete |
| Lentils (cooked) | 9g | 8g | Limited** |
| Tofu | 8g | 0.5g | Limited** |
*Pea + hemp protein complement each other to form a complete amino acid profile · **Limited in methionine
Your Bunaroba calculation
Daily portion
30g
Protein powder
Powder per 4 weeks
840g
Packs/4 weeks
2× 450g
Based on your protein needs. 30g powder = 16g protein.
Subscription – delivered automatically every 4 weeks
Organic Protein Powder Nature
54g protein per 100g · 12g fibre · Complete amino acid profile
Protein contributes to the maintenance of muscle mass. Protein contributes to the growth of muscle mass.
Recommendation: Add creatine
Creatine Monohydrate Creapure® – 3g daily
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise.
The beneficial effect is obtained with a daily intake of 3g of creatine.
How is protein need calculated?
The calculation is based on recommendations from the International Society of Sports Nutrition (ISSN) and meta-analyses from the British Journal of Sports Medicine. Depending on your activity level, the optimal range is between 0.8 and 2.2 g/kg body weight – adjusted to your goal (muscle building, fat loss or weight maintenance).
Learn more: How much protein do you really need →
Understanding protein quality
Not all protein is equal. What matters are amino acid profile, bioavailability and scientific quality indices like PDCAAS and DIAAS. Pea and hemp protein complement each other to form a complete amino acid profile. Hemp protein additionally provides omega-3 fatty acids, magnesium and iron.
Learn more: Protein quality in detail →
Bunaroba protein powder compared
| Product | Protein | Calories | Fibre |
|---|---|---|---|
| Organic Protein Powder Nature | 16g | 110 kcal | 3.6g |
| Organic Protein Powder Vanilla | 15g | 107 kcal | 3.6g |
| Organic Hemp Protein | 15g | 107 kcal | 6.3g |
All values per 30g serving
Hemp protein – the all-rounder
Organic Hemp Protein provides not only 15g protein but also valuable micronutrients: Magnesium (241mg, 64% RDA), Iron (4.2mg, 30% RDA), Zinc (3.3mg, 33% RDA) as well as omega-3 fatty acids. Ideal for those who want more than just protein.
Why Bunaroba?
- Organic certified: All protein powders are organically certified
- No artificial additives: No sweeteners, fillers or palm oil
- Plant-based: Pea and hemp protein for optimal digestibility
- High in fibre: 3.6–6.3g fibre per serving for satiety
Creatine Creapure®
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.
Note: This calculation serves as a guideline. Individual factors such as age, health status and specific training goals may affect your needs. If in doubt, consult a qualified professional.
Disclaimer
The calculations and recommendations on this page are for informational purposes only and do not constitute medical, nutritional or therapeutic advice. They do not replace consultation with a qualified professional (doctor, nutritionist, pharmacist or other healthcare professionals).
The values provided are based on general scientific guidelines and do not take into account individual health factors, pre-existing conditions, medications, allergies or special circumstances. Actual needs may vary significantly.
Bunaroba GmbH accepts no liability for damages of any kind arising directly or indirectly from the use of these calculations. Use is at your own risk. In case of health issues, pregnancy, breastfeeding or chronic conditions, medical advice must be sought before taking dietary supplements.
Dietary supplements are no substitute for a balanced and varied diet and a healthy lifestyle. The recommended daily intake must not be exceeded. Keep out of reach of small children.